Here's a sample table for a 2-month workout plan to gain muscle, lose weight, and focus on the lower body: Week Day Warm-up Strength Training Cardio Cool-down 1 1 5 min. jog or jump rope Squats: 3 sets of 10 reps <br> Deadlifts: 3 sets of 10 reps <br> Leg press: 3 sets of 12 reps 20 min. moderate intensity treadmill walk Stretching 2 Rest or low-impact cardio Lunges: 3 sets of 10 reps <br> Calf raises: 3 sets of 12 reps <br> Leg extensions: 3 sets of 12 reps 20 min. stationary bike ride Stretching 3 5 min. jog or jump rope Romanian deadlifts: 3 sets of 10 reps <br> Glute bridges: 3 sets of 12 reps <br> Hip thrusts: 3 sets of 12 reps 20 min. moderate intensity elliptical Stretching 4 Rest or low-impact cardio Step-ups: 3 sets of 10 reps <br> Seated leg curls: 3 sets of 12 reps <br> Adductor/abductor machine: 3 sets of 12 reps 20 min. rowing machine Stretching 2 1 5 min. jog or jump rope Squats: 3 sets of 12 reps <br> Deadlifts: 3 sets of 12 reps <br> Leg press: 3 sets of 15 reps 20 min. moderate intensity treadmill jog Stretching 2 Rest or low-impact cardio Lunges: 3 sets of 12 reps <br> Calf raises: 3 sets of 15 reps <br> Leg extensions: 3 sets of 15 reps 20 min. stationary bike ride Stretching 3 5 min. jog or jump rope Romanian deadlifts: 3 sets of 12 reps <br> Glute bridges: 3 sets of 15 reps <br> Hip thrusts: 3 sets of 15 reps 20 min. moderate intensity elliptical Stretching 4 Rest or low-impact cardio Step-ups: 3 sets of 12 reps <br> Seated leg curls: 3 sets of 15 reps <br> Adductor/abductor machine: 3 sets of 15 reps 20 min. rowing machine Stretching To calculate the Body Mass Index (BMI) for the given height of 5 ft 10 inches (178 cm) and weight of 85 kg, the formula is: BMI = weight in kilograms / (height in meters)^2 = 85 / (1.78)^2 = 26.8 With a BMI of 26.8, the individual is considered overweight, and there are risks associated with carrying excess weight, such as an increased risk for heart disease, diabetes, and joint pain. However, it's important to focus on overall health rather than just weight or BMI. The workout plan above, combined with a balanced diet, can help improve overall health, increase muscle mass, and decrease body fat. Motivational tips: Focus on your progress rather than comparing yourself to others Set achievable goals and celebrate your accomplishments